Wafer vs. Naan — In-Depth Nutrition Comparison
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The main differences between wafer and naan
- Wafer is richer in copper, iron, folate, and vitamin B2, yet naan is richer in manganese, selenium, phosphorus, vitamin B6, and fiber.
- Daily need coverage for copper for wafer is 34% higher.
- Wafer contains 3 times more folate than naan. Wafer contains 47µg of folate, while naan contains 16µg.
- Naan contains less saturated fat.
Food types used in this article are Cookies, chocolate wafers and Bread, naan, whole wheat, commercially prepared, refrigerated.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +13.5% |
| Contains more IronIron | +131.8% |
| Contains more CopperCopper | +193% |
| Contains more MagnesiumMagnesium | +28.3% |
| Contains more CalciumCalcium | +90.3% |
| Contains more ZincZinc | +13.8% |
| Contains more PhosphorusPhosphorus | +42.4% |
| Contains less SodiumSodium | -19.5% |
| Contains more ManganeseManganese | +101.1% |
| Contains more SeleniumSelenium | +100% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin AVitamin A | +50% |
| Contains more Vitamin B1Vitamin B1 | +15.3% |
| Contains more Vitamin B2Vitamin B2 | +47.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +193.8% |
| Contains more CholineCholine | +41.6% |
| Contains more Vitamin EVitamin E | +83.3% |
| Contains more Vitamin B3Vitamin B3 | +25.3% |
| Contains more Vitamin B6Vitamin B6 | +151% |
| Contains more Vitamin KVitamin K | +37.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.463mg | 0.158mg | 34% |
| Manganese | 0.696mg | 1.4mg | 31% |
| Iron | 4.01mg | 1.73mg | 29% |
| Polyunsaturated fat | 4.153g | 1.258g | 19% |
| Starch | 36g | 15% | |
| Fats | 14.2g | 6.7g | 12% |
| Selenium | 5.7µg | 11.4µg | 10% |
| Carbs | 72.7g | 46.21g | 9% |
| Folate | 47µg | 16µg | 8% |
| Vitamin B5 | 0.381mg | 8% | |
| Phosphorus | 132mg | 188mg | 8% |
| Monounsaturated fat | 4.865g | 1.946g | 7% |
| Protein | 6.6g | 10.2g | 7% |
| Vitamin B2 | 0.266mg | 0.18mg | 7% |
| Calories | 433kcal | 286kcal | 7% |
| Vitamin B6 | 0.051mg | 0.128mg | 6% |
| Saturated fat | 4.241g | 2.907g | 6% |
| Fiber | 3.4g | 4.8g | 6% |
| Vitamin B3 | 2.858mg | 3.58mg | 5% |
| Sodium | 580mg | 467mg | 5% |
| Vitamin E | 0.72mg | 1.32mg | 4% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Magnesium | 53mg | 68mg | 4% |
| Caffeine | 10mg | 0mg | 3% |
| Calcium | 31mg | 59mg | 3% |
| Vitamin B1 | 0.203mg | 0.176mg | 2% |
| Fructose | 0.8g | 1% | |
| Zinc | 1.09mg | 1.24mg | 1% |
| Potassium | 210mg | 185mg | 1% |
| Vitamin K | 2.4µg | 3.3µg | 1% |
| Choline | 14.3mg | 10.1mg | 1% |
| Net carbs | 69.3g | 41.41g | N/A |
| Cholesterol | 2mg | 1mg | 0% |
| Sugar | 37.43g | 3.4g | N/A |
| Vitamin A | 3µg | 2µg | 0% |
| Tryptophan | 0.096mg | 0% | |
| Threonine | 0.22mg | 0% | |
| Isoleucine | 0.261mg | 0% | |
| Leucine | 0.447mg | 0% | |
| Lysine | 0.281mg | 0% | |
| Methionine | 0.105mg | 0% | |
| Phenylalanine | 0.308mg | 0% | |
| Valine | 0.323mg | 0% | |
| Histidine | 0.128mg | 0% | |
| Omega-3 - EPA | 0.003g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +111.9% |
| Contains more CarbsCarbs | +57.3% |
| Contains more ProteinProtein | +54.5% |
| Contains more WaterWater | +675.6% |
~equal in
Other
~1.99g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +150% |
| Contains more Poly. FatPolyunsaturated fat | +230.1% |
| Contains less Sat. FatSaturated fat | -31.5% |
